Date: 2024-07-23
AO: back_blasts
Q: Deflator
PAX: Bone, Forceps, Hammerhead, Infinity, B-String, Windtalker, Smokee FNGs: None
COUNT: 8
WARMUP: arm circles, Willie mays Hayes, Helo, worlds greatest stretch, shoulder stretch, side straddle hops THE THANG: paint the parking lot first.
Next do some bench work
MUDS (merkin, Urkins, dips, step ups) sets of 10-13-16-13-10.
Mosey to rocks. Do an exercise then run about 100 feet to do escalating burpees. Exercises included curls, rows, squats, 8’s, overhead press.
Mosey back to start.
MARY: FlutterKicks, elevator LBCs, rope climbers.
ANNOUNCEMENTS: a few.
COT: a cried a bit when my oldest got his license on Friday. I was overwhelmed with emotion given how much energy and passion we pour into our kids, and seeing them succeed just is the greatest rush. I hope you find that same in the ones you love.
Tags: back_blasts, Bone, Forceps, Hammerhead, Infinity, B-String, Windtalker, Smokee
F3 The Capital 